Bx 2012-12-18 20 Muscle-Ups, HSPU/Ring Dips/Push-Ups/Double-Unders

After 3 days on unbelievable DOMS pain that I really didn’t expect and my Nana dying at the weekend I’m back at it!

Bx 2012-12-18
20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Completed 20

HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 6kg but dropped to 5kg after 1st round
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 2 DB presses, Rnd 2:- 1 Rnd + DB + RD + 4 PU’s, Rnd 3:-  1 Rnd + DB + RD + 4 PU's

Bx 2012-12-19 EMOM: Chin-Ups, Michael

Bx 2012-12-19
EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
Completed 4-4-4-4-4-4-1f-3-2-2f compared to last time 1 Nov 12 4-4-4-4-4-2f-3f-2f-2f-3f - both 32 reps but I got another set 4 so pretty pleased considering.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 15 abmat
50 Sit-ups - scaled to 25 abmat butterfly touch above head and feet
Done in 23.20mins unbroken

compared to

110405 “Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken

Need to up Back extensions to 20 next time and maybe sit ups too.

Push ups as per GD day 26

Push ups as per GD day 26
Bar at pin 4
2 reps EMOM for 20 mins
Completed all reps

1 set was at pin 3 by mistake DOH!!

Bx Ram 2012-12-17 Front Squat 3RM, Newport Crippler

Bx Ram 2012-12-17
Front Squat 3- or 5-Rep
5 @ 12kg, 5 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 27kg / 59lb = 1 kg away from my 3RM of 28kg from Dec 2010 so feel good to be getting back to it and my form feel much better now than then


Newport Crippler
30 Body weight Back Squats - scaled to 15 @ 20kg / 29% BW
1 mile run - sub elliptical lev 2
Done in 12.39mins
Split 1.54, 10.44* (12-14 secs walk from room to room)
Lacking sleep today but pleased overall

Push ups as per GD day 25, Bx 2012-12-15 Deadlift 3RM, Rope climb/Deadlifts/Double Unders

Push ups as per GD day 25
Bar at pin 5
8 reps EMOM for 5 mins
Completed all reps but only just - last set very shaky and took a couple of breaths but overall pleased. Looking forward to going down to Pin 4. Feels like good progress.

Bx 2012-12-15
Deadlift 3- or 5-rep
5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 63kg / 139lb

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 15 single under jumps without rope due to logistics and foot wariness
Completed Rnd 1:- 3 rnds + rc + dl’s = 69 reps,
Rnd 2:- 3 rnds + 2 rc = 65 reps,
Rnd 3:- 3 rnds = 63 reps

Bx 2012-12-13 EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

Bx 2012-12-13
EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to KTE attempts - chose 2 EMOM for 10 mins
Completed all reps

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 6kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Well I started well but after 4 rounds I realised I would not finish it - so I scaled on the run (channeling GD) by skipping the 6-5-6, 4-7-4 and 2-9-2 rounds.
So apart from the last 10 pushups broken into 5-3-2 I finished in 14.13 mins
Next time maybe try only 5kg on the press and hope my shoulders dont feel so pounded and if ok, try all reps next time after that!

Tabata Row - subbed SDHP @ 8kg KB
Record meters - subbed reps
11-11-11-11-10-10-9-9 = NEW PR by 1 rep   last time was 11-10-10-10-10-10-10-10

Pull ups as per GD, Bx Ramona 2012-11-12 Push press 3 or 5 rep, Run/Push Press, Max Reps Shoulder Press

Pull ups as per GD
Beg. ring rows bar position 12
Max sets - rest 4 mins
12-10-8

Bx Ramona 2012-11-12
Push press 3 or 5 rep
5 @ 7kg, 5 @ 10kg
3 @ 18kg, 3 @ 20kg / 44lb NEW PR

Run/Push Press
3 Rounds
300-meter run - subbed elliptical
7 push press, bodyweight - scaled to 15kg / 33lb
Done in 7.05mins - New PR by 14 secs
Splits 1.29 PR,0.38,1.37,0.48,1.43,0.46 compared to 1.42,0.41,1.42,0.42,1.45,0.44 last time

Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg - haven’t pressed this since Sept 2011!
1 set
Completed 5 reps = 5RM from Sept 11 - pretty pleased with that especially with tired shoulders and not pressing that weight for over 12 months. Should be able to get 6 or maybe 7 next time.

Just want to give a shout out to GD’s BrandX Ramona programming - it just works!!! Anyone unsure about just mainsite or want strength work but don’t no how to program it or keep trying other programs and coming back - try GD’s Brandx Ramona programming!!
Thank you so much GD.

Bx 2012-12-11, Back Squat 5RM, Box jumps/Burpees/Box jumps, Max reps Front Squat

Bx 2012-12-11

Back squat 3 or 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 3, 17kg x 5, 27kg x 5
32kg / 70lb x 5

Its over 12 months since I’ve squatted anything near 32kg so thought I’d be sensible. My core and for felt good and strong so really pleased with that - look forward to building on and increased my 5RM of 44kg / 97lb from Aug 10!!!

Box Jumps/Burpees/Box Jumps

25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps as wary of foot but my abs were still sore from Situps and Knee raises that 2 warm up box jumps was too painful)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups

Done in 6.55mins
Splits 1.17, 3.57, 1.39

Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 7 reps only

Pretty tired so 7 reps not so bad but decide to be safe to workout another day than push it and be silly.

Push ups as per GD day 24, Bx 2012-12-10 EMOM Strict Pull ups, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 24

Bar at pin 5
3 max sets - rest 4 mins
T=> 17-14-12 - I did 18-15-12


Bx 2012-12-10

EMOM Strict Pull ups
10 min. Pick a number to complete every min. on the min.

I did beginner rows at bar position 12
4 reps emom for 10 mins - completed all reps


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knee raises (3-3-3-3)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knee raises (3-3-3)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knee raises

Done in 17.43 mins

Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26
 

Brandx 2012-12-08 Max Thruster, Fran

Brandx 2012-12-08

Max Thruster
1 rep max
Never done 1RM thruster before but max thrusted in a wod was 16kg so how we go.

7kg x 5, 12kg x 2,
14.5kg, 17kg, 19kg / 41lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with breathing didn’t put the bar down (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 5.29mins
Splits 2.07, 2.02, 1.19